November 23, 2015


November 23, 2015

Blue Titan Fitness & Self Defense – CrossFit Lite

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Blue Titan CrossFit Standard (No Measure)

Range of Motion & Blood Flow Drills:

– Jog, Knees up, Butt Kicks

– Shuffle, Carioca, Backwards

– Bear Crawl, Crab Walk

– Lunges, Stretch Kicks

– Inch Worms, Broad Jumps

– Jumping Jacks, Quick/Slow Feet

– Burpees, Push ups, Air Squats

Group Stretch & Athlete Specific Stretch

Handstand Holds (Skill Build, Wall Walks, Forward Roll )

Handstand Holds – free standing, wall assisted, or with partner

Metcon (Time)


15 – 12 – 9

Handstand Push ups

Butterfly Sit ups

Air Squats

Metcon (No Measure)


Coaches Choice